Getting yourself in shape is not done overnight. It takes perseverance, dedication and time - just how much time depends on you and your habits. You might be aiming to improve your physical shape a little faster than normal if you have an event coming up or you can feel the summer just around the corner. Like with almost everything in life, if it’s worth doing, it’s worth doing properly. No half measures, no short cuts, no extreme fad diets and no four-hour gym sessions. If you want to get in shape fast and stay fit over the long-term, it’s worth forming the correct habits now, so you can take a new recipe for fitness forward with you.
The dream of a sculpted and firm butt is nowadays shared by both men and women. Mother nature seems to have blessed some individuals with a stunning backside more or less for free, while others must dedicate a lot of time and effort in order to get that booty they're dreaming of.
Coconut oil is one of the quite few foods that can rightfully be included in the "superfoods" category. Its unique combination of fatty acids has a number of positive health effects, not least because of the fatty acid called lauric acid which is the most important fatty acid for humans and our general well-being. It is mainly thanks to this that coconut oil has gotten its reputation of being something as close to nature's gold since this fatty acid gives the oil its antibacterial properties and its ability to fight bacteria.
What characterizes an optimal breakfast? What should you start your day with to stay satisfied all the way through lunch without a failing blood sugar? And how should you combine the different energy sources in the best possible way?
Implementing physical activity and healthy eating habits in your daily routine is one of the best decisions you can make for yourself, not only to improve your body aesthetically but also to enhance the quality of life in several different aspects.
After our leg muscles, one of the largest groups of muscle is our back. The back can be divided into deep and superficial muscles where the deep muscles consist of those who move and stabilize the spine. The superficial ones are most commonly referred to as m. latissimus dorsi, m. trapezius, and the shoulder blade muscles m. rhomboideus minor, m. rhomboideus major, as well as the long, straight muscle m. erector spinae. These are the ones mentioned in daily speech and are what we usually target in the world of bodybuilding.
Summertime is approaching and one thing that probably most of us have in common is the wish for that beach body that can be shown off with dignity, either in swimwear or summer skirts. However, we are tackling the same question every year: Where do we really stand in relation to this scenario, to this final goal? What have we achieved so far and what other actions should we take in order to secure our spot on the beach 2018?
In order to effectively and intensively take on a certain group of muscles, it is important that we, first of all, understand its basic anatomy. Where is the muscle located and what is its actual function?
Many people seem to have a lot of prejudice when it comes to dietary supplements and believes that they’re just nicely packaged chemicals produced without any supervision. In some cases the parallels are also drawn directly to steroids and other hormone-manipulating drugs, of course without any knowledge of the supplements actual functions, their active substances, or how and when they should be taken. Some people uncompromisingly exclude dietary supplements with the main purpose of “being healthy”, when this can in fact deprive the same individual of well-needed nutrition which could even out the stress caused by frequent and intensive training or a hectic work life. We all need high quality protein, vitamins, minerals, fatty acids, carbohydrates, and amino acids to be well and dietary supplements can contribute to just that.
Which combination of different foods is the best, and what does nutrition timing really mean? These are a couple of the big issues that we will now try to sort out.
Does it feel too time consuming to get yourself to the gym a couple of afternoons a week even though you are well aware of the fact that summer is just around the corner and your shape is far from the desirable? Do not despair. Building a great physique requires neither a gym membership nor any advanced equipment. In fact, you do not even need to leave your comfy home to get a tough and qualitative workout in. A determined mind, structured and realistic planning as well as some space to move around in can get you far in the project of home exercising.
Abs. Sometimes abs seems to be something essential and something that most people want, especially when it comes to getting in shape for summer. It is like abs are the number one measurement for how fit one is, which I totally disagree with. You can be fit without having a six pack, because you will not get a six pack just by working out.
Colleagues are advising you to completely cut carbs, friends claim that you will fit in those old favourite jeans if you just eat either one big or six small meals a day. Nutritionists around the world assure you that the secret lies in eating “clean food” and that you better not even glance at a calorie after six o’clock in the evening. Meanwhile, coaches are teaching the importance of high-intensity cardio workouts and parallel strength training in order to achieve an increased calorie consumption even during rest.
In an earlier article we reviewed some of the supplements that beginners should get familiar with in order to maximize the results of their training. This time we’ll instead dig a little deeper and look closer at a few supplements more specific for strength training and recovery, mainly targeting slightly more experienced lifters. The longer your lifting career, the more likely you’ve become acquainted with the phenomenon “training plateau”, and to get yourself off from it you don’t only have to train hard and smart, but you also need to have your supplements in order.
If you ask five different people about which five exercises are by far the best for building arms, the answers will probably vary drastically. On the other hand, what many lifters have in common when it comes to training arms is the lack of planning, more than just performing as many series as possible and then repeating the same procedure again a few days later. To achieve a pair of impressive biceps or these rock hard “horseshoes” on the back of the upper arms, it is not enough to just repeat the same exercise over and over again until they miraculously announce their existence. If you want to take your physique from average to outstanding, you need to work through the full range of muscle fibers, attacking them from different angles and in different ways.
Before dealing with the subject of dietary supplements in general, and supplements for beginners in particular, it is important that we understand the actual concept. Dietary supplements are exactly just that, supplements, an addition and therefore by no means a substitute for a healthy diet or even separate meals. If your goal is to get real results from your training, a well-balanced diet rich in protein, complex carbohydrates and healthy fats is the only way to go, but it is of course possible to speed up your progress with the help of qualitative supplements to complete your diet.
LBM (Lean Body Mass) is the term commonly used to describe a person's total body weight, excluding fat mass. Included in LBM are bones, water, skin, organs and muscles. In addition, a certain amount of essential fat has been included as this is necessary for the bone marrow, the central nervous system, as well as as all vital organs. Muscle mass is what has the biggest impact on our LBM. Of course, variations in both bone density and body weight will occur over time, but it will not affect our digits as clearly as what is usually referred to in daily speech as “fat-free mass” – namely, the muscle mass.
Some people would like to claim that from a health perspective it is a bad idea to have nuts as part of your diet. The main argument is often the amount of fat contained, as if this would be a one way ticket to obesity. Although nuts are rich in both calories and fat, they contain the beneficial monounsaturated fat and generally also have a low glycemic index which supports even blood sugar levels.
Calories are energy generated from the food we ingest, released during the process of digestion. They are also used to estimate the level of energy consumption during physical activity. When declaring nutritional content this value is usually referred to as kilocalories (kcal) and this is generally what is meant when we use the term calories in daily speech. On the same label you also see the other energy unit called kilojoule (kJ). 1 kcal = 4.2 kJ.
Sleep is a vital physiological function and is significantly important for your overall health. A lack of sleep affects not only your general well-being but also your appearance. When we sleep both heart rate, blood pressure, and body temperature are lowered. As our immune system is simultaneously activated the body enters a kind of self-healing state.